Friday WOD{7/31/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

4 rounds:

15 sec jump jacks

15 sec air squats

15 sec mtn climbers

15 sec jump squats

Weightlifting

Back Squat (15 minutes to establish a 1RM)

Metcon

Metcon (Time)

“Strict” Jackie

1K row

50 Thrusters (45/35)

30 Strict Pull-ups

* 15 min cap

Cash-Out

Coach-led Stretches

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